10 x 10
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 16914)
Many thanks to Manuella, who posted "The Accumulator" and inspired me to create one of my own! The whole class (including yours truly) was a sore, sweaty mess after this one. :)
Warm-up: laps around the room
- Lap 1 = walking
- Lap 2 = light jog
- Lap 3 - 4 = hurdles (the participants had steps set up so we leaped over 1, then 2...)
- Lap 5 = side shuffle
10 x 10: ten sets of each exercise
- 1. lunges
- 2. lunges, squats
- (next we picked up handweights and continued)
- 3. lunges, squats, deadlifts
- 4. lunges, squats, deadlifts, upright rows
- 5. lunges, squats, deadlifts, upright rows, calf raises (weights resting on shoulders)
- *cardio break: same as warm-up, but moving in the opposite direction**
- 6. lunges, squats, deadlifts, upright rows, calf raises, bent-over rows
- 7. lunges, squats, deadlifts, upright rows, calf raises, bent-over rows, biceps
- 8. lunges, squats, deadlifts, upright rows, calf raises, bent-over rows, biceps, triceps
- *cardio break: same as warm up**
- 9. lunges, squats, deadlifts, upright rows, calf raises, bent-over rows, biceps, triceps, pushups
- 10. lunges, squats, deadlifts, upright rows, calf raises, bent-over rows, biceps, triceps, pushups, plank (1 minute)
Followed by a cooldown lap (walking) and a stretch. Email if you have questions!
Added by
Amy Z
at 6:24 PM on Wednesday, November 26, 2008 EST.
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(Email: aaziegelman@yahoo.com)
From: San Diego California (USA)